Free project template
Weekly workout plan with every task dated from the day you start
Three workouts, a long walk or run and a rest day each week, with a monthly check on whether it is working.
- 3 sections
- 16 tasks
- Opens as a list
- Dated from day 1
Training
Days count from the day you start. In the app, pick a start or a finish date and each task lands on a real day.
Start
- Pick one goal for the next three monthsDay 1HighFor example: run 5 km without stopping, or ten push-ups.
- Record your starting numbersDay 1
- Weight and waist
- Time for 2 km
- Push-ups and squats in one minute
- Get shoes and kit that fitDay 4
Each week
- Strength: upper bodyEvery Monday 7:00
- Cardio: intervalsEvery Wednesday 7:00
- Strength: legs and coreEvery Friday 7:00
- Long walk, run or swimEvery Sunday 8:00
- Stretch for ten minutesEvery day 21:30
Progress
- Monthly checkEvery 1st of the month
- Repeat the starting tests
- Compare with last month
- Add weight, time or reps where it got easy
- Take a lighter weekEvery 6 weeksHalf the volume. It lets the body catch up.
About this template
A training plan that fits a working week. Most plans fail in week three, when one missed session turns into two weeks off.
The workouts repeat on fixed days, each with its session inside. A progress check each month tells you what to change before you get bored or stuck.
Tips from the template
- Move the days to ones you can keep most weeks.
- If you miss a session, do the next one as planned. Do not double up.
- Record your numbers in the monthly check so progress is visible.
How to use it in Palby Planner
- 1Open Tasks and choose Templates.
- 2Find Weekly training plan and open it. You see every section and task before anything is added.
- 3Pick the day you start, or the day it has to be done by. Every date moves with it.
- 4Press Use template. Rename the project, then work down the list.
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Questions
Yes. Copy it as a checklist or print it, with no sign-up. Using it inside Palby Planner, with the dates filled in, needs an account.
Each task has a day counted from the start: Day 1, Day 3 and so on. In Palby Planner you pick a start date or a finish date, and every task lands on a real day. Tasks that repeat keep repeating.
Yes. It's your project: rename it, add tasks, delete the ones you don't need. Save your version with Save as template and it's there next time.
Describe it in a sentence and the AI in Tasks writes a template for it, with sections and dates you can change before you use it.
Run it with the dates filled in.
The templates are free. The app puts every task on a real date.